A. Dynamic Stretches
B. (3 rounds)
8 caterpillars
15 seated floor press
30 second elevated plank hold
C. (20 minute clock)
Every 2 minutes:
7/7 dbell hang snatch
7 reverse sit ups (slow come down)
D. (7 minute max)
Box step ups with weight
(Can use any weight and hold any way)
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches